Strengthen legs - Exercise & Fitness Message Board

kimann · 08-08-2006, 03:55 PM

Hello again. I have a question that should be easy for some of you veterans here. What specific exercises can be done to strengthen the muscles in one's calf, which is so weak it will not bear weight? There is no pain, it is all healed, but I lurch horridly when I try to walk.
I've searched the net and found lots for my foot but none for my calf that don't require standing. I was not allowed to walk for 13 weeks, then walked with crutches for 4, in a cast or boot. My surgeon was annoyed but no help, "see you in 2 months." Never looked at my leg, but I did when I got home and it is dimples. Can muscles waste that fast? I was moderately active before, not an athlete but no couch potato, I can't sit still long enough.
So for almost a week I've walked with the crutches for 6 half-hour segments a day, and feel a lot in my foot but feel zero in my calf. Then ride a stationary bike for half an hour, and get lots of feeling in glutes, quads, but no calf. This could take forever if I don't find some way to tire that puppy out!
Anyone?

Naxis · 08-08-2006, 05:50 PM

Basically, standing on your toes is working your calf. If you need a sitting exercise to do at home, try this:
Sit in a chair with a phone book or some kind of block (2-4" tall) on the floor. Sit with the balls of your foot on the book/block and something weighing a few pounds to as heavy as you can stand on your knee, and point and flex the foot with that weight, focusing on the contraction in the calf. Then you can work up to walking and standing exercises.

kimann · 08-09-2006, 07:29 AM

Thank you so much, Naxis. I appreciate the advise, and will follow it. I have 2x 5# ankle weights w/ velcro, and will put them on my knee.

Kim